Beyond the Produce Aisle: Asian Vegetables with Underrated Nutrients

17. Water Chestnuts: The Crunch for Gut Health

Water chestnuts, the corms of an aquatic vegetable, bring a unique texture and subtle sweetness to Asian dishes. They are notable for being one of the best sources of resistant starch among fresh vegetables. Resistant starch bypasses digestion in the small intestine, acting as a powerful prebiotic fiber that feeds beneficial gut bacteria in the colon. This process supports gut health, satiety, and metabolic balance. Enjoy them sliced fresh in stir-fries, salads, or water chestnut cake, where their signature crunch remains, offering a functional texture that is low in calories.

18. Mung Bean Sprouts: Enzyme-Rich Living Protein

Mung bean sprouts are a high-value, highly accessible food. They are essentially living vegetables that are easily digestible and packed with enzymes and easily absorbed Vitamin C and protein. Sprouting the beans significantly increases their nutritional density while reducing anti-nutrients, making their minerals more available. They are an excellent source of plant protein and fiber. Use them raw in sandwiches or salads, or add them at the very end of a stir-fry to retain their crispness and living nutrient profile—a simple, budget-friendly source of vitality.